The world is full of people who want to look better, but few actually achieve a premiere physique. Ross Dickerson did it. He put it all together and earned his WBFF pro card.

It takes a lot of work to maintain that sort of physical presence. Dickerson's weightlifting program uses varying intensities (see each exercise), with plenty of warm-ups to avoid injury and prime the body for the workload.



These are tough workouts, so be sure to check out Dickerson's nutrition and supplement plans to see how he supports these efforts in the weight room. Fitness—especially if you ever want to be elite—requires a plan that goes full circle.

Fitness 360: Ross Dickerson, Training Regimen

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Training Regimen

Rest 90 seconds between sets unless otherwise noted. Last set of numbers for each exercise represents tempo.

Monday
1
Leg Extensions
2 sets, to failure
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday
1
Incline dumbbell bench press
3 sets, to failure
4 sets, 6-8 reps (1-1-4)
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Wednesday
1
Hanging leg raise
4 sets, 10 reps
+ 5 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday
1
Bent Over Barbell Row
3 sets, to failure
4 sets, 10-12 reps (2-1-2)
+ 8 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday
1
Side Lateral Raise
3 sets, to failure
4 sets, 10-12 reps (2-1-2)
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6:

Warm-Up: 5 minutes, slowly increase speed to a working rate of 50 % max effort Cardio: 20 minutes Use a ratio of 1:2 ... Work time : Recovery Time, e.g., 15 sec. work, 30 sec. recovery. Repeat, adding 5 sec. work and 10 sec. recovery to each spurt, e.g., 20 sec. work, 40 sec. recovery. Reach 60 sec. work, 120 sec. recovery, then go back down, e.g., 55 sec. work, 110 sec. recovery. Reach 15 sec. work, 30 sec. recovery, then go back up. Repeat cycle for a total of 20 minutes. Cool-Down: 5 minutes, slowly decrease speed each minute to lower heart rate.

Day 7: rest

ross dickerson Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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